Archive | Diabetes Diet

More than 1 million Americans are diagnosed with diabetes each year and more than 200,000 deaths are attributed to the disease. If you have been diagnosed with diabetes, or simply want to take better care of how you eat is to your advantage to follow the diet for diabetic Americans, in order to keep the diabetes under control.

Both type 1 and type 2 diabetes must learn to follow a diet plan for diabetics to stay healthy. Following the plan of good eating, such as the American Diabetes Diet, diabetic patients are able to effectively control blood sugar without medication.

The reason for the American diet for diabetics is so highly effective is because it covers all food groups. The American diabetic diet plan recommends foods high in monounsaturated or polyunsaturated fats and low in saturated fat. Most of the calories recommended in the American diet come mainly carbohydrates diabetes, second from fat, and protein.

The American Diabetes diet should be followed every day and made the following recommendations:

Every persons makeup is different, so are their bodily needs. Some of us require the consumption of calories.

American Diabetic Diet Plan for those who need 1200-1600 calories include:

Three servings fruits and vegetables

Two servings of milk, yogurt and meat

Three servings of fatty

Six servings of starches

The American Diabetes diet plan for people who need 1600-2000 calories include:

Three fruit serving

Four servings of vegetables

Two servings of milk, yogurt and meat

Four servings of fatty

Eight servings of starches

The diabetic diet menu for those who need 2000-2400 calories include:

Three servings fruit

Four servings of vegetables

Two servings of milk, yogurt and meat / br> <

Five servings of fatty

Eleven-portions of starches

The popular belief is that people with diabetes should not eat sweets. This is not always so. The American Diabetes diet recommends eating fresh, but in limited quantities. It’s important to eat low-calorie desserts or artificial sweeteners as a sugar substitute.

This particular diet plan is not only useful for people with diabetes, but for everyone. People with diabetes have the same nutritional needs as anyone else. And also the need for regular exercise is the same for people with diabetes as for those without.

The integration of the Diabetes exercise and diet, along with individually prescribed medications are essential to controlling diabetes. Have a well balanced diet and choose the right kind of foods, the diabetic patient can move the glucose to normal levels.

Controlling the blood glucose levels is the main objective of following the diabetic diet for Americans.

Be healthy and live a longer and happier life through the American diabetic diet. Before the commencement of any diet plan, it’s a good idea to consult your health care provider.

The battle against diabetes in the United States is constant. Type 2 diabetes for the over 40 years category is more common because of increasing obesity which is largely due to the typical American diet. We eat more refined foods and fast foods and we are not getting the exercise that we need. It’s astonishing that almost half of the US Population, either have diabetes, or fall into the Prediabetes category. BUT the best news about this diabetes epidemic is that it’s almost entirely preventable!

Here’s just a few tips when Opting for Fast Food.

Make sure to check out the “healthy options” on the menu, when visiting the big take-out chains.

Noodles area great choice, but make sure you choose an option with an accompaniment low in fat, like veges lean meat or fish.

Japanese food is a great choice – there’s rice rolls with fish or vegetables, sashimi and sushi.

Always opt for boiled rice rather than Fried rice.

Try to avoid the sauces offered for salads and other foods – they can contain as much calories as the meal itself

Can Diabetes be Reversed with Diet and Exercise

In type 2 diabetes, just like with your diet, the exercise program you choose needs to have goals that are achievable, but also rigorous enough to provide health benefits. If you have recently been diagnosed with Type 2 diabetes, there’s a good chance you haven’t exercised for quite some time. So take it slow to start! Around 30 minutes per day to start is good – but if you find you can’t manage that all in one stint, then you can certainly break it up into 3 smaller sessions that you can manage.

Walking every day is a great place to start. Just start out with 15 minutes per day and build as you start to improve fitness.

Try and arrange to walk with a friend

Try to increase your daily activity levels in general – by walking the stairs instead of taking the elevator. Parking a little further away from the grocery store and walking the extra.

Get yourself a pedometer to count your steps and motivate you to reach your set goals for the day.

Join a gym or an exercise class. This is good as you will have a class leader to follow, and also there would be someone to help in the event of an emergency.

Managing your Blood Glucose Levels.

Just as regular exercise is an essential part of controlling your diabetes, keeping regular checks on your Blood sugar levels is equally important for type 2 diabetes . Take steps to maintain its range.

Use a Blood Glucose Meter to make random checks of your blood sugar levels several times during the day. There are many types of blood glucometers available. Choose one you like and use as indicated several times a day to record your levels.

According to researchers in Denmark, drinking alcohol – three to four days per week, can reduce your risk of developing diabetes. Researchers in Denmark examined alcohol consumption patterns and found that people who drink moderately on three to four days per week are less likely to develop diabetes compared with abstainers. Wine is particularly beneficial because it is rich in compounds that help maintain blood sugar balance. The findings were published in the journal Diabetologia and the study was conducted by researchers from the University of Southern Denmark.

Diabetes arises when the body’s ability to use or make insulin is impaired. If this chronic disease is not controlled, it can result in hyperglycemia and this can cause serious damage to various organs in the body especially the eyes, heart, kidneys, nerves and blood vessels. The proportion of people living with diabetes worldwide has risen from 4.7% in 1980 to .5% in 2014.

In 2015, 1.6 million deaths were directly attributed to diabetes and high blood sugar was responsible for another 2.2 million deaths.

So Can Alcohol Lower Diabetes Risk?

Studies that have explored the relationship between alcohol consumption and the risk of developing diabetes have established that moderate to light consumption is linked to lower risk compared to abstaining. However, most of these studies have only examined the volume of consumption without looking at how the volume of consumption is spread over time.

The Danish researches also noted that although other studies explored drinking patterns such as number of drinking days each week and the effects of various types of alcoholic, their findings were inconclusive. Therefore, they decided to examine the link between alcohol consumption patterns and the risk of developing diabetes in the Danish population. The researchers analyzed responses from a total of 70,551 participants (41,847 women and 28,704 men) without diabetes. All the participants had answered questions about health and lifestyle and provided detailed reports abouts their alcohol drinking habits.

The participants were keenly followed until 2012 (for an average of 4.9 years) during which the researchers found out from the national diabetes register that 87 women and 859 men had developed diabetes.

Yes – The Types of alcoholic Drink Matters!

From the information, the researchers also determined drinking patterns, average weekly intake, consumption of different beverages and binge drinking. The team asked participants about their consumption patterns of specific types of beverages and their frequency of consuming alcohol.

Therefore, the researchers were able to classify participants into categories:

current and lifetime abstainers;

people who drank on 5 to 7 days each week;

on 3 to 4 days per week;

on 1 to 2 days each week;

and on less than 1 day each week.

A standard alcoholic drink in Denmark contains 12 grams of pure alcohol. This is less than the standard drink in the U.S which is 0.6 ounces (14 grams) of ethanol. The team also assessed binge drinking (drinking 5 or more drinks in one session). Binge drinking was classified into 3 categories:

more than one day per week,

less than 1 day per week,

and never.

The team also categorized drinking patterns for 3 types of alcoholic drinks: spirits, beer and wine. These drinks were assessed as: 7 or more drinks per week; between 1 and 6 drinks per week; and less than 1 drink each week. However, for men this category was further divided into: 7 to 13 drinks per week, and 14 or more alcoholic drinks each week.

When analyzing the data to determine the link with diabetes, the team adjusted the information to make allowance for the effect of other aspects that might influence it. Some of these factors include:

sex,

age,

smoking,

education level,

BMI (Body Mass Index),

blood pressure (previous or current),

leisure activities,

family history of diabetes,

and type of diet (such as fiber levels, fish, vegetables and fruit).

The study showed that participants who consumed moderate amounts of alcohol in terms of average consumption per week had the lowest diabetes risk.

Women who drank 9 drinks per week had a 58% lower risk of developing diabetes, and men who consumed an average of 14 alcoholic drinks each week had 43% lower diabetes risk compared with abstainers.

After analyzing drinking patterns, the researchers also found that participants who drank alcohol on three to four days each week had the lowest risk of diabetes. For women, the risk of developing diabetes was 32% lower and for men it was 27% lower compared with participants who only consumed alcohol on less than one day per week.

However, analysis of binge drinking data did not show any clear link to the risk of developing diabetes. The Danish researchers say that this might be due to the low number of participants who actually reported binge drinking. This made it difficult for the team to produce meaningful statistical result.

So – Which Alcoholic Drink is Best for Diabetes?

WINE

When it comes to the type of alcoholic drink, just as previous studies have found out, the team also discovered that high to moderate wine consumption is linked to a significantly lower diabetes risk.

They attributed this to the fact that red wine contains polyphenols, which help control blood sugar.

Compared with consuming less than one each week, drinking at least 7 drinks of wine per week is linked to a 25% to 30% lower risk of diabetes.

BEER

On the other hand, in terms of drinking beer, the study showed that men who drink between 1 and 6 per week had a 21% lower riskof diabetes, compared with men who drink less than one drink per week. However, for women, the study showed no ties to the risk of diabetes.

SPIRITS

In terms of spirit consumption, the team established that there’s no significant tie between the amount of spirits men drank and the risk of developing diabetes. The study also found that women who consume 7 or more drinks of spirits each week had an 83% higher risk of diabetes compared with those who had less than one drink each week.

These finding suggest that the frequency of drinking alcohol is linked with the risk of developing diabetes. Moreover, consuming alcohol over 3 to 4 days is linked with the lowest diabetes risk.

How Does Exercise Help Type 2 Diabetes?

Exercise is good for us all – especially those with diabetes. With the correct amount of exercise to suit the individual and a sensible diet, there would be many type 2 diabetics out there that could avoid taking medication altogether!

There is no denying the importance of exercise for keeping healthy if you have diabetes. Exercise is vital for both Type 1 and type 2 diabetics helping the body to:

Respond better to insulin and reduce the amount of medication they take.

To keep circulation healthy in their arms and legs

To reduce their risk of depression

To keep their metabolism healthy and their muscles strong- this in turn helps with maintaining a healthy weight. Strong muscles also help to maintain independence with age.

What Exercise is Good for Diabetes?

If you have diabetes and you haven’t exercised for a while, you need to take it slow. OK so you can go out and hire a personal trainer, or even join the local gym but to be honest it’s really not necessary. Don’t over think this – there’s easier and cheaper ways out there that you can get all the exercise you need.

Good old fashioned walking. All you really need is some comfortable clothing and a good pair of walking shoes! And if you are lucky enough to live close by a beach, you don’t even need the shoes!

Always good to take it easy to start – even just 20 or 30 minutes per day – 5 days a week if you can manage it. This is going to help you see improvements in your haemoglobin A1C, your triglycerides and cholesterol. As you gradually build this up to 90 minutes per day, you really start to see the difference that exercise makes to your life. How you feel, how you look and even blood pressure!

Swimming is also another ideal exercise for people with Type 2 diabetes. Some diabetics also experience other conditions, like arthritis which can often make other forms of exercise painful and uncomfortable. Being in the water is less stressful for your body as it doesn’t put pressure on your joints. It’s also much easier on your feet. Swimming is great for weight loss and diabetes is quite often a factor with regards to obesity.

Exercise and Diabetes Prevention – Make Exercise a Habit!

If you have diabetes, you will certainly need to look at how you incorporate exercise into your daily life now. You need to make exercise a habit, that will in time become part of your life. If you find it difficult to get out to a park or beach to go walking, or you’re just not really into going to gyms, then perhaps have a look at all the FREE Apps that are available for your smart phone or Tablet! I love the 7 minute workout apps, and even the gentle stretching sessions that you can actually do just about anywhere! How about getting some diabetic exercise videos – or even getting into some gentle yoga exercise for diabetes.

Getting your daily dose of regular exercise doesn’t have to be expensive or that time consuming – you just have to commit to making it part of your daily life routine!

The 5:2 intermittent fasting diet is gaining in popularity because of the way it works. Not only is it a simple program to follow, if followed correctly it will actually help you to lose weight.

The simplicity comes from the cycle it works on. In a seven day stretch you eat normally for five days and fast on two non-consecutive days. On your fasting days you reduce your calorie consumption to 25-percent of your normal level. This eliminates the need to follow a strict diet plan, which may require you to purchase pre-packaged meals and careful measuring and calculating each and everything you intend to consume. The program is successful because it is flexible and can be used any time.

An Easy Diet Plan to Follow

Provided you are already eating a relatively well-balanced diet, fasting for two out of seven days is not as difficult as it may sound. In fact, the meals you prepare for fasting days will be nutritious, delicious and satisfying. The 5:2 fasting diet plan is not a starvation diet – it is an eating program that promotes healthy eating and this is what leads to weight loss. The 5:2 fasting diet is also beneficial to individuals who have diabetes.

How the 5:2 Fasting Diet Benefits Diabetics

In addition to assisting with weight loss, the intermittent 5:2 diet plan has been proven through various studies to reduce the body’s resistance to insulin. For borderline diabetics or individuals with Type 2 diabetes, this is an interesting discovery. Because insulin sensitivity is increased by this fasting diet, individuals not using blood sugar reducing medications will benefit most on this program. The fasting diet is therefore a good choice for people with a Body Mass Index of over 25 or are diagnosed as being borderline diabetics or with Type 2 diabetes.

The Proof is in the Results

Of particular interest to diabetics is the mechanics behind the way the body reacts on fasting days. As the body is forced to burn energy stored in the body (fat and glycogen sugars) it improves the levels of cholesterol and blood glucose while burning away excess weight. Additional benefits found in studies on the fasting diet show it will decrease triglyceride and blood pressure levels.

There Are More Benefits to This Diet

Intermittent fasting has been examined under a microscope frequently and more studies verify that it has many benefits including weight loss, insulin sensitivity, lowering blood pressure and cholesterol. Recent research has shown that fasting diets increase life expectancy and lower the risk of certain diseases including possibly cancer. However long term research is still required to link cancer risk reduction the 5:2 diabetes diet plan.

Precautions to Keep In Mind With This Diabetes Diet Plan

As is the case with any kind of weight loss program, you are advised to seek the approval of a medical professional before starting this eating plan. This is to determine whether or not you may experience complications from a pre-existing condition. Once your doctor gives you the okay, the plan is simple to start and will produce results.

When you are ready to get started, make sure you check out this guide for some great tips and advice on the 5:2 intermittent fasting diet.

How to Succeed with a Fasting Program

The most successful diet programs are the ones that are easy to understand and simple to follow. This also means that once you commit to this program, you will be required to stick to it in order to see results. Based on the number of people who have lost weight and kept it off by fasting, you are guaranteed to see a change if you are committed and stick to this fasting diet eating plan.

A low GI diet for Diabetics suggests that foods with a low GI rating are helpful for keeping blood glucose levels steady. By eating foods that have a low glycemic index, you can lose excess weight and reduce the risk of developing diabetes and other diseases. A low GI diet for diabetics, encourages eating plenty of carbohydrates and unrefined foods which won’t spike blood glucose levels because they take longer to digest. High GI foods such as white rice and potatoes raise blood glucose levels quickly, while low GI foods such as oatmeal, quinoa, nuts and cottage cheese generally lead to satiety and weight loss.

How does the Glycemic Index work?

On the glycemic chart, foods and beverages are ranked according to their impact on blood sugar levels. The glycemic index chart only rates foods with carbohydrates mainly because they have the greatest impact on blood sugar. Most refined and processed foods such as white bread are generally given a high glycemic rating. Such foods are digested rapidly and increase both blood sugar levels and insulin very quickly. On the other hand, low glycemic foods and drinks contain more fiber and nutrients, are harder to digest, and they don’t cause blood sugar spikes.

The main aim of a low GI diet for diabetics is to consume complex carbohydrates with healthy fats and lean protein to keep digestion steady and slow in order to improve the feeling of fullness. It encourages avoiding processes foods that are broken down into glucose very fast, which triggers a hormonal response that signals hunger. This is a vicious cycle for most dieters who are trying to limit calorie intake.

Since whole grain foods are rich in soluble fiber, they help regulate the rate at which glucose is released into the blood. Whole grains are also rich in minerals, vitamins and protein. Examples include oat bran, buckwheat kasha, pearled barley, quinoa, oatmeal, brown rice, bulgur, rye bread, whole-grain bread, pumpernickel bread, and whole-wheat pasta. People with diabetes should avoid refined grains such as baguettes, white rolls and white bread.

The glycemic index depends on cooking methods, variety of food products, processing and ripeness of fruits. Riper fruits generally have high GI. On the other hand processed juices generally have a higher GI compared to fresh fruit juices because processed juices contain sugar additives. When it comes to variety, short grain brown rice has a lower GI compared to short grain white rice.

So – Can a low GI Diet Prevent Diabetes?

People with pre-diabetes or type 2 diabetes can select low GI foods using the glycemic index chart. Although there is no quick solution for reversing or managing diabetes, regular exercise and a healthy diabetic diet go a long way towards this goal. When diabetics lose 5 to 10% of their weight, they also reduce their blood glucose levels significantly.

Can I Reverse Diabetes?

Type 2 diabetes is often a progressive disease that is preceded by a long period of elevated blood sugar. In fact, most people who are finally diagnosed with diabetes, medical experts believe they have been on the path for 5 to 10 years. Therefore, most of them have already lost about half of their insulin making capability.

Although it’s impossible to undo your lifestyle of the last decade, you can take some steps to stop the progression or even reverse diabetes. Recent studies show that losing weight can delay the onset of pre-diabetes or delay its progression to type 2 diabetes. The keys to prevention and management of diabetes or preventing its complications include; Healthy diet, regular exercise, and creating an environment that fosters general healthy living.

For instance, losing a few pounds earlier on when your glucose levels start rising can greatly improve your blood sugar levels, blood pressure, triglycerides, cholesterol levels and more. It is vital for people to get to their ideal weights especially if they have type 2 diabetes or pre-diabetes. Robert Hizenga, MD, an associate professor at the University of California says that people should be athletically fit and have no excess fat. A diet of healthy eating and 90 minutes of exercise 6 days a week is the best way to manage type 2 diabetes even without medications.

For most people this is easier said than done. However, with perseverance, commitment and a positive attitude, you can achieve your ideal, healthy weight. You can set small and achievable goals first and add new goals gradually as you succeed in meeting the small goals. Research studies recommend setting a small goal of losing about 5 to 7% of the weight you started with in order to improve your health, lower blood sugar, with the intention of keeping the pounds off.

What are the Symptoms of Type 2 Diabetes?

The symptoms of type 2 diabetes usually develop very slowly and this is the main reason why most people have may have it and not know it. Here are some of the symptoms you should look for:

Increased hunger: Since the body does not have enough insulin to move glucose into the cells, your organs and muscles will be depleted of energy thus triggering intense hunger.

Frequent urination and increased thirst: When excess sugar builds up in your bloodstream, your tissues lose excess fluid to the blood stream. This is that main reason why you tend to feel thirsty and may urinate and drink more than usual.

Weight loss: Although most people with diabetes tend to eat more than usual in order to relive intense hunger, they may also lose weight. Since the body does not have the ability to metabolize sugar, it uses the alternative energy stored in fat and muscles. You end up losing calories and excess sugar in your urine.

Blurred vision: In case your blood sugar level is too high the fluid in the lenses of your eyes may also be pulled off into the blood stream. This affects your ability to see or focus.

Fatigue: Since your cells are deprived of glucose, you become easily irritable and tired.

Some darkened areas on the skin: If you have type 2 diabetes, your may have some patches of velvety, dark skin in the creases and folds of your body. This is quite common in the neck and armpits. This condition is known as acanthosis nigricans and in most cases it’s a sign of insulin resistance.

Frequent infections and slow-healing sores: Your ability to resist infections and heal wounds may be affected.

Tingling and numbness of the feet and hands

Impotence

Are there any Forms of Natural Treatment for Diabetes Available Today?

Fig leaves

Due to its anti-diabetic properties, diabetics need less insulin when using fig leaf extract for treating diabetes. The extract should be taken first thing in the morning preferably with breakfast. Alternatively, you fig leaves can be boiled in freshly boiled water and taken as tea.

Black seed

Nigella Sativa, also known as Black seed has been used for over 2000 years to treat numerous diseases including diabetes, pancreatic cancers, acne and more. Diabetics should take 6 teaspoons of black seed oil per day for 7 days. Take black seed oil three different times. Then take 4 teaspoons per day for 4 days; 2 in the morning and 2 in the evening. Follow by taking two teaspoons per day for two days.

Fenugreek

Take 10 to 30 grams of fenugreek with each meal per day. However, you should not take fenugreek at the same time as other medications. Wait at least one hour before taking it. Do not take more than 90 grams because it might cause nausea and stomach upsets. Common side effects of fenugreek include gas and diarrhea.

Cinnamon

A study done by Khan and associates in 2003 reported cinnamon as a good natural treatment for diabetes. 60 diabetic people were tested and a third of them were given a placebo. The results were quite impressive with glucose down about 18% and the overall health of the group increased. The results also showed reduced levels of triglycerides and LDL cholesterol. Taking about a teaspoon of cinnamon per day is critical to softening your cell membranes. Cinnamon reduces your need for insulin because it actually mimics insulin.

Grape seed extract

Grape seed exact performed quite well in studies conducted in Toyama, Japan, Portsmouth, UK and Romania in 2009. Grape seed extract is great setting up strong defensive mechanisms against the reactive oxygen that is produced by hyperglycemic conditions and protecting the liver cells. Grape seed extract comes in 50 to 100 mg capsules but, do not take more that 300 mg per day.

Olive oil

The University of Jaen has been researching between the consumption of olive oil and preventing diabetes. They found that an olive oil-rich diet can help prevent diabetes. Olive oil can help reduce your blood sugar levels including triglycerides and LDL. Reducing your cholesterol levels can help prevent various diseases including arthrosclerosis, cardiovascular disease and diabetes.

It’s essential to keep in mind that, prevention of diabetes actually begins with proper diet and weight management. The Mediterranean diet has proven to be very beneficial in the prevention and treatment of diabetes by using coconut oil and olive oil, which is rich in monounsaturated fats instead of saturated fats. Drink about ¼ cup of the oil. You can also mix one teaspoon of olive oil and one table spoon of lecithin especially if you prefer using lecithin.

Bitter melon

Bitter melon contains insulin-like properties which is the main reason why it works well with diabetes treatment. The insulin-like properties help in lowering glucose levels in blood and urine. Juice bitter melon and take it on an empty stomach first thing in the morning. You can also grind the seeds into a powder and eat them or use the bitter melon to make tea.

Vitamin C

Studies show that using between 100mg and 600mg of vitamin C can help normalize your blood glucose levels in as little as 30 days. Diabetics have complications of too much sugar in the body which can eventually leads to nerve damage and eye problems.

How Can You Create the Right Diet for Diabetes?

The term “diabetes diet” in this context refers to the food that is eaten every day and not simply a short-term solution to lose weight or treat diabetes temporarily. You should choose a diabetes diet plan you will adhere to for the rest of your life. Therefore, fad diets that eliminate several food groups are not recommended because they are unsustainable. The best diabetes diet should be customized to your needs without focusing only on cutting calories but also making the most of the calories you consume.

A healthy diet should be rich in vegetables, fruits, low-fat dairy, heart –healthy oils and whole grains. It should also encourage lowering your salt intake and healthy preparation of food such as broiling, roasting, grilling meats, and baking. Another essential element of a healthy diabetes diet is limiting saturated fats. Daily calories from saturated fats should be less than 7%. Moreover, you should avoid trans-fats and limit your daily calorie intake to less than 200 milligrams.

Stick to a low-carbohydrate diet and choose lean proteins to keep you energized and full without too much fat. Some of the good sources of protein include poultry without skin and lean fish. If you prefer pork or beef, choose lean cuts, trim off the fat and avoid frying food. Stick to low-fat or non-fat dairy options for yogurt, cheese, milk and other dairy products.

What are the Recommendations for a Healthy Diabetes Diet?

Eat 3 meals per day, and be sure to include healthy snacks as needed to help regulated blood glucose.

Eat appropriate proportions

Maintain a regular meal schedule by eating at the same time each day.

Sip low calorie beverages or water throughout the day.

Eat more vegetables

What are some of the plant foods used for the Treatment of Diabetes?

There are numerous plans that can be used for diabetes treatment, especially people with type 2 diabetes. These plants include:

Buckwheat

Coffee

Cloves

Brewer’s yeast

Sage

Peas

Broccoli

Okra

Most of these foods are rich in vitamins, minerals and fiber which are vital for good health in diabetics. Some new studies show that plant foods such as coffee, cloves and cinnamon may actually help insulin and aid in fighting inflammation. Cinnamon extracts improve glucose metabolism which triggers insulin release and cholesterol metabolism. On the other hand, clove leaf extracts improve insulin’s function and also lower LDL, total cholesterol, triglycerides and glucose. Recent studies show that some compounds in coffee reduce the risk of developing diabetes by increasing insulin sensitivity.

What does High and Low GI mean?

The GI ranks food according to the rate at which they are broken down by the body to form glucose.

High GI foods are quickly converted into glucose. Examples of foods with a glycemic index include potatoes, oranges, sweetened drinks, and white bread.

Since low GI foods are broken down more slowly, they don’t cause spies (sharp increases) in your blood sugar level compared to foods with a high glycemic index. Therefore, they are a good option for maintaining stable blood sugar levels.

Foods with a low glycemic index leave you feeling full over a longer period of time.

Can a low Glycemic Index (GI) Diet Prevent Diabetes?

A low GI diet can be effective for diabetics if they apply portion control to foods with high carbohydrate content. Foods with high glycemic index are broken down quickly causing blood sugar levels to rise very sharply. This is particularly dangerous for people with diabetes as the ability to control blood sugar levels is greatly reduced or almost non-existent.

What are the Advantages of a Low GI Diet?

Their nutritional value is higher compared to high GI food equivalents

Reduce the demand for insulin immediately after eating

Provide energy for prolonged periods and its unlikely that you’ll feel hungry before it’s time for the next meal

You can eat a varied diet

It’s easier to follow food choices with glycemic index charts

Do low GI diets have any disadvantages?

The main disadvantage of a low GI diet for diabetics comes if the carbohydrate content of a meal is too high for the body to cope with. For instance, bran-based cereal is typically low GI but it contains a high carbohydrate value.

The carbohydrate content of a large portion of bran-based cereal could be too high for people with diabetes which may cause their blood sugar levels to rise very high.

However, this should not be a problem if people with diabetes apply if portion control to foods that have a high carbohydrate content.

What low GI foods are suitable for people with diabetes?

Whole grains

Unsweetened dairy products

Lean meats

Non-starchy vegetables

Legumes

Care must be taken with vegetables and fruits because their GI value can vary significantly.

What is the Atkins diet?

The Atkins Diet is a low carbohydrate diet plan that was created by Robert C. Atkins in 1972. The diet emphasizes fats and protein while restricting carbohydrates. It has several phases for losing weight starting with a low carbohydrate diet.

Can the Atkins diet help control diabetes?

The Atkins Diet limits carbohydrates in order to change the metabolism of the body from metabolizing glucose for energy to convert fat for energy. According to Dr. Atkins, the main reason why most low-fat diets fail is because dieters feel hungry and that the Atkins diet is much easier because dieters generally feel satisfied when they eat adequate fiber, protein and fat. Since the Atkins Diet emphasizes avoiding carbohydrates, it can certainly help diabetes.

Is alcohol bad for diabetics?

Beyond all the safety and health concerns about alcohol, people with diabetes need to be very cautious. The action of some diabetes medication and insulin is to lower blood sugar. Therefore, diabetics should not drink on an empty stomach or when their blood glucose is low.

Keep in mind that there is a risk of developing hypoglycemia up to 24 hours after drinking. Therefore, if you have diabetes and want to drink alcohol, you should always check your blood sugar level before drinking and eat before drinking or whole you drink. Moreover, you should check your blood sugar level before retiring to bed and make sure its within the safe level (100 to 140 mg/dl).

The symptoms of hyperglycemia and too much alcohol can be very similar; dizziness, disorientation and sleepiness. Always wear a diabetes ID if you are hypoglycemic to ensure that nobody will confuse hypoglycemia for too much alcohol. This will ensure that you get proper assistance and treatment.

A significant number of studies have shown that a low-carb diet for diabetics can be highly effective not only for healthy weight loss, but also for improving numerous measures of risk for diabetes and heart disease. A research by the Albert Einstein College of Medicine reported that a low fat diet does not have any advantage over the Atkins low carb diet. In fact, the study shows that the low carb diet actually has various significant advantages. This news is very important especially because most conventional doctors still believe that low carb diets are dangerous despite substantial evidence to the contrary.

What is the Atkins diet and how does it work?

The Atkins diet is popular across the globe and numerous books have been written about the diet since its original promotion by Dr. Robert C. Atkins, a physician who wrote a bestselling book about the Atkins diet in 1972. Initially, the diet was demonized and considered unhealthy by most mainstream health authorities largely due to its high saturated fat content.

New studies show that saturated fat is not harmful and since then the Atkins diet has been studied extensively and shown to lean to greater improvement in blood sugar, triglycerides, HDL (good cholesterol) and actually leads to greater fat loss compared to low fat diets.

The reason why a low carb diet is effective for boosting various health makers and weight loss is that when you eat more protein and reduce carbohydrate intake, your appetite goes down and you end up eating fewer calories without even having to think or work on it.

Phases of the Atkins Diet

The Atkins diet is divided into four main phases

Phase 1: Induction

Eat less about 20 grams of carbohydrates per day for two weeks. Kick-start the diet and weight loss by eating high protein, high-fat with leafy greens or other low carb vegetables.

Phase 2: Balancing

Gradually add more low-carb vegetables, nuts and a small amount of fruits to your diet.

Phase 3: Fine-tuning

Add more carbohydrates to your diet in case you don’t want to lose weight.

Phase 4: Maintenance

Eat as many carbohydrates as the body can tolerate without gaining weight.

Foods you should avoid on a Low Carb Diet Plan for Diabetics.

Grains such as rice, barley, rye, wheat and spelt.

Sugar including fruit juices, soft drinks, ice cream, candy and cake

Trans fats that are found in processed foods. Such foods usually have the word ��hydrogenated’ on the list of ingredients.

Vegetable oils: Canola oil, corn oil, cottonseed oil and soybean oil.

High-carb vegetables

Low-fat and diet foods that are high in sugar

High carb vegetables including turnips and carrots (induction phase only)

Sample day’s menu for people on the Atkins Diet for Diabetes Type 1

This is what you might eat during a day of the first phase of the Atkins diet:

Breakfast: Scrambled eggs, cheddar cheese and sautéed onions. Some of the acceptable beverages include herbal tea, water, tea and coffee.

Lunch: Chef Salad with bacon, salad and avocado dressing.

Dinner: Asparagus, baked salmon steak, and arugula salad with cucumbers and cherry tomatoes along with any allowable beverage.

Snacks: You should have two snacks on a typical day. The snacks may include Atkins diet products such as granola bar, or chocolate shake or simple snacks such as cheddar cheese and celery.

Health benefits of the Atkins diet

The Atkins eating plan can improve or prevent serious health conditions such as type 1 diabetes, metabolic syndrome, cardiovascular disease and high blood pressure. It’s essential to keep in mind that can help you shed excess weight can also reverse or reduce the risk factors for diabetes and cardiovascular disease. In fact, most diets that can help you lose excess weight, (not just low carbs diets) can improve blood sugar level and blood cholesterol.

Some studies show that people who follow the Atkins diet had improved triglycerides, which suggests better heart health. However, there are no major studies that show whether the benefits increase how long we live or whether they hold up for the long term.

However, you should always check with your physician or diabetes management team before starting on a new eating plan like the Atkins diet, especially if you have serious health conditions such as kidney disease and diabetes.

You can easily learn how to reverse diabetes naturally and achieve this ultimate goal by simply adding the right foods to your diet. Although this might sound hard at first, it gets easier as the routine becomes a habit. However, it is vital to remember following a diabetes diet is what enables you to get back to living your normal life. You can be in total control of diabetes and also feel good by introducing some foods to your diet. High nutrient, low GL (glycemic load) foods are optimal for diabetics and they also help you achieve remarkable results by increasing your weight loss.

Diets to Reverse Diabetes

Green vegetables

Nutrient dense green vegetables including cruciferous vegetables and leafy greens are the most important foods you should focus on in order to reverse diabetes. Higher consumption of green vegetables among diabetics is associated with lower hemoglobin A1c (HbA1c) levels.

Non-starchy vegetables

Non-starchy, non-green vegetables like onions, mushrooms, eggplant, garlic, and peppers are essential components of your diabetes reversal diet. Besides having almost nonexistent effects on the blood sugar level of diabetics, they are packed with phytochemicals and fiber.

Beans

Beans and legumes such as lentils are the ideal source of carbohydrates for diabetics. Beans have a low glycemic value load due to their abundant fiber, moderate protein and resistant carbohydrates, starch that is not digested in the small intestine. Therefore, the number of calories absorbed from the beans is greatly reduced. Moreover, the resistant starch is converted to alcohol and organic acids that protect against cancer of the colon. Consumption of beans and legumes is associated with reduced risk of colon cancer and diabetes.

Seeds and nuts

Besides being low in GL, nuts promote weight loss and also have an anti-inflammatory effect that prevents development of insulin resistance. According to The Nurses’ Health study, eating at least five servings of nuts per week reduces the risk of diabetes by 27%. Eating the same quantity per week reduces the risk of heart disease and stroke among diabetics by 47%.

Fresh fruits

Fruits are rich in antioxidants and fiber, and are a great nutrient dense choice for satisfying your sweet cravings. Diabetics should eat at least 3 servings of low sugar fresh fruits such as kiwi, melon, oranges and berries each day in order to minimize glycemic effects.

Nutritional Guide to assist you with Planning your Diabetes Diet

The following 4 food groups are highly effective in reversing diabetes:

Always choose foods that have a low glycemic load when making your selections, avoid all animal products, keep the consumption of vegetable oils to a minimum and choose foods that come from natural plant sources. Understanding how to reverse diabetes andapplying these guidelines when creating your diabetes diet will deliver amazing results and even enable you to eliminate the use of medications for good.

Pre diabetes is primarily characterized by blood sugar level that is slightly higher than normal but not high enough to be categorized as diabetes. Therefore, prediabetes is simply a warning sign and not a life sentence. You can easily make healthy changes that can improve you health and lower the risk of developing diabetes. Studies have shown that you can

lower the chances of progressing from prediabetes to diabetes by exercising and adopting a healthy pre diabetes diet which mainly includes reducing fat intake and cutting calories.

Food for Pre Diabetes Diet

Whole grains

Consuming whole grains as part of your healthy diet lowers your risk of developing diabetes by almost one-third. You should consume at least three servings of whole grains per day. Some good examples of whole grain servings include:

½ cup of whole grain pasta

1 slice whole grain bread

½ cup of slow cook oats or cooked steel cut.

1/3 cup of brown rice

It is important to choose slow-cook large-flake or steel-cut oats for breakfast due to their high whole grain content, rather than five-minute or instant oats.

Include Lots of Fresh Vegetables and Fruits in your Pre Diabetes Diet

Examples of vegetable and fruit servings include:

1 cup of blueberries

1 medium-size apple, orange or banana

2 cups of blackberries or strawberries

2 plums

½ a grapefruit

2 kiwifruit

A fruit smoothie can be a very easy and quick breakfast to include in your diabetic diet plan, that you can have all year round. You can always include fruit servings in your smoothies, thanks to various frozen berries. Adding silken tofu or plain yoghurt increases the protein in your smoothies, which keeps you feeling full longer. You can also add flax seed (ground) for omega 3 fats and extra fiber, which are beneficial especially for people who are at risk of stroke and heart disease.

Boost your intake of vegetables by having dip pre-made and vegetables in the fridge as snacks that are instantly available whenever you feel hungry. Chop up cauliflower, broccoli, cucumbers, celery or cherry tomatoes, and serve with an eggplant or hummus.

Solutions for a Healthier Diabetic Diet

Choose variety

Ensure that you include something from each food group when planning your meals. A well-balanced meal that includes, fruits, vegetables, healthy sources of fat and whole grain makes you less likely to crave sweets and snacks because it keeps you satisfied for longer.

Eat breakfast

People who skip breakfast are likely to overeat later in the day, feel sluggish and gain weight. Besides fresh whole fruit, homemade smoothies and oatmeal, other great breakfast choices include low-fat cheese, boiled eggs, or high protein yoghurt (try Greek yoghurt).

Be more selective about meat

Consuming processed meat increases the risk of developing diabetes. You should therefore limit high fat and high salt meat choices such as salami, hot dogs and bacon. Do not take more than two servings (2.5 ounces of cooked meat per serving) of lean meat per week.

Nuts can reduce the risk of developing Type 2 Diabetes. Dry-roasted or raw nuts with no added sugar, salt, or fat are the best picks to use in your prediabetes diet plan. Add them to grain dishes or salads for extra nutrition or flavor. You can also top your morning whole grain toast using natural almond or peanut butter.